Home Workouts vs Gym: DOES IT MATTER?
I’ve trained at home and in the gym, so I have great experience in the pros and cons of both. Let’s answer the question, do you need to train at a gym to build your dream physique?
The simple, straightforward answer is no, but there is much nuance to this. From my perspective, you’re going to have a much harder time building a strong, balanced physique at home, especially when you’re out of the beginner phase. And during the beginner phase, you’re not going to have help in perfecting your lifting technique.
CAN I build a great physique without any equipment?
When you’re a beginner, you can absolutely build strength and muscle mass using just your body weight. Exercises like squats, push-ups, and recline rows are excellent for starting out. The issue, however, is that for continued progress, your body needs progressive overload (lifting more and more resistance over time), without needing to do millions of reps per set!
What about resistance bands?
Many people ask me if bands are a good tool for building mass. NO! They are NOT! They’re horrible. The only real tension comes right at the apex of the lift, so time under tension (which is one of the most important factors for muscle growth) is low and, as proven by 35 studies at the time of writing, the most effective exercises maximise load at the muscle-lengthened, not muscle-shortened portion of any exercise (which is what you get with bands). I can’t think of a worse way to try to grow muscles!
home workout minimums and optimised set-ups
In an ideal world, I would recommend a barbell and dumbbells set, together with an adjustable bench, a squat stand (or if you really want to go all out, a power rack) and maybe a doorway pull-up bar. For those with limited space or on a budget, a set of dumbbells and an adjustable bench (and pull-up bar, ideally) will get you by. I actually built the vast majority of my muscle at home; however, I spent £2000 on equipment (and this is 20 years ago) so that I could optimally train my entire body.
If you don’t have squat stands or something similar, once out of the beginner stage, to maximally tax the quads, you will need to employ something like a Bulgarian split squat or a stationary lunge. These are bilateral movements, meaning they will take extra time to perform on both sides. They’re often a little more uncomfortable, too, but doable!
benefits of working out in a commercial gym:
A wide variety of machines and free weights
Equipment to target every muscle in multiple ways
Staff to help you with form and technique
Spotters for heavier lifts
An environment that often fosters progress and motivation
The main thing to take away
While either way can work, you must understand the pros and cons of each and consider which is best for you at this point in your training career. Something is always better than nothing so start from where you are and simply get your body moving!
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To your health and fitness,
Paul & Gemma
Hench Herbivore
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